LiveWell Vermont

It is said that 80% of your health status is a result of your dietary choices, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan. Use the following tips as your guide to eating out right: Appetizers Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions quickly. What to Avoid: Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo. Creamy dips. These are filled with fat and usually come with something fried to dip in it. Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs. What to Order: Green salad. Ask for very light dressing and no croutons. Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein. Lettuce wraps. These are delicious, protein-filled and low in carbs. Bev...

Only one week left!  The Live Well  Vermont "One Life, Live it Well" Incentive Program closes on November 1, 2015. Complete the following to earn your wellness incentives: 2015 Online Personal Health Assessment via the Live Well Vermont Wellness Portal : $50/50 points. Completion of ONE of four Wellness Challenges administered by Live Well Vermont during the 2015 incentive year: $25/25 points.  (All challenges are closed for 2015) Completion of ONE Workshop via the wellness portal by November 1, 2015: $25/25 points (choose a 1-week workshop to complete by November 1 st ) BONUS! Completion of an Annual Physical Exam* between November 1, 2014 and November 1, 2015: $50/50 points. * Get your exam and complete the “ State of Vermont Annual Exam Verification Form” on the Wellness portal to earn your points. - Completion of wellness initiatives qualifies active permanent State employees covered under BCBSVT for cas...

This is a great recipe for fall! Enjoy these tasty, yet healthy pumpkin pancakes without the guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy and fuel you throughout the day. Double or triple the recipe and freeze for a quick morning breakfast! Servings: 2  INGREDIENTS 4 large eggs ¾ cup egg whites 1 (15 oz) can of pumpkin 1 cup almond meal 1 teaspoon baking powder 1 teaspoon vanilla extract dash of nutmeg 1 teaspoon ground cinnamon cooking spray PREPARATION In a medium bowl, mix all of the ingredients together. Heat pancake griddle to medium heat and coat with coconut or safflower oil. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy! NUTRITIONAL ANALYSIS  One serving equals: 255 calories 15 g fat 112 mg sodium 11 g carbohydrate 5 g fiber 19 g protein.

Depending upon your daily habits, making healthy food choices can be easier said than done. The goal is to replace unhealthy habits with newer, healthier ones, but this takes time and focus. Strive to take each day as a new day and remind yourself of why it's important to live a healthy lifestyle. How will you feel differently? How will you look? What will you be able to do? Know your "why" and you're sure to stay on track! Keep reading to helpful ways to protect yourself against the temptation to fall—or even jump off of the healthy eating wagon—on a daily basis. 1. Don’t Starve Yourself  Eating is a basic human need, unlike most habits - healthy or not. If you choose to cut your calories in half over night or slash any specific food group out altogether for a prolonged period, you're sure to land flat on your face in no time flat. When you’re eating for good health, it's important to eat small, frequent meals throughout the day. Shoot for every 3 ho...

Autoimmune diseases can be frustrating, painful, and life-altering . There are over 80 types, which range from mild to severe, and the limitations and side effects of medications used to treat them leave many seeking a natural solution.  According to the United States National Library of Medicine, “When you have an autoimmune disorder, your immune system does not distinguish between healthy tissue and antigens. As a result, the body sets off a reaction that destroys normal tissues.” Just a few examples of autoimmune illnesses include lupus, rheumatoid arthritis, multiple sclerosis, Crohn’s disease, vasculitis, and psoriasis. These illnesses may have both genetic and environmental factors, and often come with “flare-ups”: sometimes symptoms are clear and present, and sometimes they are subdued. One common factor in all autoimmune illnesses is the presence of inflammation. Inflammation is the immune system’s natural response to an invasion (or perceived invasion). If this...

Spicy chipotle mellowed by sweet orange juice makes this chicken smoky and succulent. Not a fan of finger food? Arrange the lettuce on four plates, top with the chicken, and garnish with scallions. Serves 4 Ingredients 1 1/4 lbs boneless, skinless chicken breast 1 Tbsp extra-virgin olive oil 5 cloves garlic, minced 1/2 chipotle pepper in adobo sauce (more to taste), minced 1 cup 100% orange juice 3/4 tsp kosher salt 16 Boston (or Bibb) lettuce leaves 3 scallions, sliced 1/2 red bell pepper, sliced thin Preparation In a large non-stick pan, saute the chicken in the oil until browned on both sides, about 3 minutes per side. The chicken will not be fully cooked, so remove it to a dedicated cutting board. Add the garlic and chipotle to the pan and saute for 30 seconds, then stir in the orange juice and salt. Add thinly sliced red bell pepper and simmer until slightly thickened, about 3 minutes. Cut the chicken across the width into 1/2 inch slices and return th...

Tis the season to celebrate (and eat) pumpkin! Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more. Servings: 12  Ingredients: ½ cup coconut flour (find at natural foods store) 2 teaspoons ground cinnamon ½ teaspoon ground nutmeg ¼ teaspoon ground cloves ½ teaspoon baking soda ½ teaspoon salt ½ cup canned pureed pumpkin 6 eggs, beaten 3 Tablespoon coconut oil, melted ⅓ cup honey 1 teaspoon vanilla extract 12 pecans for topping Preparation: Preheat oven to 400 degrees F. Oil muffin pans. In a medium bowl, combine the coconut flour, spices, baking soda and salt. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well comb...

Fall is the perfect excuse to utilize your creative energy! There are so many cute "Fall Inspired" crafts. Use this time as a mental escape from a hectic schedule or host a "Craft Club" and make an event out of it! Nourishing your inner spark is a mental act as much as it is an emotional and spiritual one, offering up the opportunity for you to honor, expand and be in the flow of your creative gift moment to moment! DIY FALLING LEAVES GARLAND You’ll need a bag of artificial leaves, which you can purchase from the Dollar Tree or any craft store. Next use a paintbrush to apply Elmer’s glue to each leaf and then sprinkle glitter over the leaf. Let the glue set and then shake off the excess glitter. Next punch a hole at the top of each leaf and attach a ribbon that you can tie to a large ribbon strand. These leaves are so shimmery and will add a festive sparkle to your home for the upcoming months. It would also be a great project to do with kiddos! ...

Feel Great ! Wellness Challenge October 5—November 1, 2015 One Life. Live it Well! MOVE, BREATHE, RELAX REGISTER TODAY! Challenge Goals Log 600 minutes of physical activity (all activities count!) Complete weekly tasks Contact:  Jessica Moore Jessica.moore@vermont.gov 802-828-2846  

Food cravings. We all get them every now and then, but what matters most is what we do about them. Sometimes after a long day at the office, you might think, "Boy, I could really go for a big bowl of pasta," or a juicy burger or whatever it is that tempts your taste buds. Rather than seeing these occasional cravings as a negative, that must be controlled, beaten back or caved into, try to see your cravings for what they often are - a means of communication. Think of it as your body telling you what it needs, not simply what it wants. Cravings for sugar may mean you're not eating often enough during the day (as no body actually needs sugar), a desire for a burger may signal that you're low on iron. A chip attack may actually be your body saying it needs a little sodium, or simply some crunch. Regardless of what your body may actually be running a bit low on, the good news is you can "give in" to your cravings more frequently than you think-as long as you do...

There are days we find ourselves super productive at work, while other days we struggle to keep our head off the desk and our mind focused on the task at hand. We have all had those, scattered, unfocused days where it seems that no matter how hard we try to buckle down, our minds are all over the place. Below are some simple tips to helping you to stay focused and productive day in and day out: Make a list of goals.  If a task seems daunting, create a list of what accomplishing it will mean for you. Will it get you closer to a promotion? Will you finally be able to relax in your home once it’s organized? Will you finally have some free time? Focusing on the outcomes of your hard work can make it easier, and even more exciting, to complete. Eat small, frequent meals during the day. It's nearly impossible to stay focused if you're hungry. Healthy nutrition begins with a sound breakfast, so be sure not to skip it! Include fresh fruit, healthy protein sources and whole grai...